4 Steps to Get Ripped

Do 3-to-6 Supersets of 5-to-15 reps
of ONE Exercise from Group A & Group B 1-to-2 days a week.
Take 2 days off between workouts if doing twice a week like on Monday &
Thursday.

A superset is where you do 2 exercises back-to-back with very little rest
between exercises. For example, you may do Dips from Group A
followed by Chin-ups from Group B

Start off with weights heavy enough to ONLY allow you to do 5-to-15 reps
per set. If you're unable to do 5 reps or if you're able to do more than
15-to-20 reps then the weight is TOO Heavy or TOO Light to build muscle.

IMPORTANT:Keep a workout log or use an app to get stronger each workout by using heavier weight, doing no more than 15 reps and/or no more than 6 supersets becasue a stronger muscle = a bigger muscle.

When Will I Get Ripped?

That mainly depends on how fat you are because 99% of getting a ripped body is losing all the fat that is hiding the ripped muscles you already have
so The more overweight you are = the longer it is going to take you to get
ripped no matter how fast you build muscle
so what you should be asking is…

Im looking for some advice. Im 6 feet tall and weight 207. I just started going to the gym for the first time a week ago. I want to get in good shape and build muscle , what should I do? Is 207 enough to build muscle. Or is it good enough to to gain muscle and also loose fat?

February 11, 2018

Tato

Also I feel like most of the fat I have is from my stomach to my thighs

you can do both at the same time esp. if you are starting offf with lots of fat

February 11, 2018

Shawn

Hi I’m about 310-320 in weight I want to lose 60-70lbs in 3 months is that possible? I stop eating I only eat once a day and it normally a heavy meal. But I’m seriously really determining to lose 60-70 lbs and gain muscles in 3-4 months.

Hi Adrian,
I need to lose 40 lbs by April 2018 for my bday. Im 40 now and my weight has been fluctuating dor the past 5 yrs. 140 to 160. Im at a size 8-10. I want to get back to my size 6 Now Im at my highest 175lbs. Im 5'10 so it doesnt look bad but I feel it. I also want to keep my curves, lose all my belly fat to see my abs again and build muscle. I want to do a bikini competition in August of 2018. One of my goals for the past 5 yrs now. Help ! I need a simple diet plan of what to eat to start me off and workouts to start and stick too. I teach also and at times grading 60 students papers can have me binge eating at times. Not good....
Thanks,
Tawana

For your diet, is it true that if you eat closer to the lower amount of calories that you will gain less muscle and lose more fat, and if you eat closer to the higher end you will gain more muscle and lose less fat?

Hi ! i'm 29yrs old, 5'6 and 180lbs in weight,
can i lose my bellyfat but at the same time gain muscle mass? can you point a link for me for a better plan? :)

Another concern is, can i drink beer while being concious on my caloric intake? example: a light beer is 100 calories, can i literally add it to my diet? (not everyday definitely or excessive drinking).
for the sake of mt social life. :)

thank you so much!! this website is very informative!
will definitely recommend this to my friends!

this is the plan you need to add muscle and lose fat/belly fat at the same time

September 12, 2017

Name*

hey im 37 yr old my hight is 5'7 I weigh 210pound im going to gym 4 times a week I eat a lot of fish n veg n salad is there any training I can do ie how many reps or what can I do to loose a little weight n get stronger n grow muscle

Hi,
Im 15 and 6ft 1, in my gym I'm not allowed to do any of the group A exercises and some of the group B's (because of my age),the only one i can do is the lat pulldown ,is there anything else i can possibly do in place of the group A's.

HI,
I'm 36yo,170cm in height and 93kg in weight, I want to lose weight but I don't want to have loose skin, could you please tell what is my perfect weight (how much should i lose?) and what is the perfect program from me to follow? and how long will it take me to reach my perfect body?

I'm 5 feet 169 lbs. currently at around 42% bodyfat. I'm interested in building muscle as in addition to fat loss. I was wondering is it possible to focus on both, or should I focus on fat loss and then building muscle?
Thank you in advance for your help!

there is no specific leg workout for smaller legs except doing one of my fat loss plans to slim down all over

June 21, 2017

Kyle

Hi there, I'm a 6'0 22yo Male at 192lb and roughly 20% body fat. I'm currently at the early stages of intermittent fasting eating at around 12-8pm. Most days (Mon-Fri) I go to the gym before work (roughly 6am) and do roughly 20-30min of cardio which consists of a jog and HIIT on the bike. Then after work (around 4pm) in the middle of my eating window, I go back to the gym to do weight training for about an hour. My goal is to basically look as defined as possible, rather than bulking up for my upcoming trip to Europe in July.
My question is the training I'm doing suited for my goal? Also if you have any extra tips or guidance I'd love to hear it.
Thank you!

Just two upper body workouts?! I already do several workouts for upper body. Why would I only do two? Wouldn't I lose the benefits of bicep curls, triceps etc? I really like your website and want to consider how I life weights and want to get bigger. I currently lift one muscle group a week.

the goal is to get a little bit stronger each workout. you can try 3x per week but cut back to 2x per week If you are not progressing but building muscle is not mainly about working as much as possible. read this 7 steps here

February 21, 2017

Anil

Hi m 84 kg in weight and my height is 5.8 m doing basic workouts 6 days per week and calories m taking near 1200 and 106 gram of proteins but nut much carbs not much fat Is this d right way of loosing weight ? Pls m dying to get my answer from u

does not matter what carb and fat intake is for fat loss. all that matters is total calorie intake for fat loss

February 19, 2017

Diana

Im 5,3 woman, 114 pounds. Is it possible to adapt my metabolism by consuming 2500 cals? It will of course in the beginning the body will blow out, having more fat, but slowly with consistency, the body will understand. So day by day, with a good routine of exercise, my body will transform, burning fat and muscle mass. I know that for you 30% is the right amount of protein, but i have been practicing it with 10% and i was really getting ripped, but in that time i was eating 1500 cals or less and of course i was getting crazy. I feel emotional stable between 2000-2500 cals or even on the days where i have intense exercsie i eat +3000cals. What do you think about this?

depending on your activity 2500 may be right amount to maintain weight but if not then your body will "never understand" and gain weight if you are eating too much or more than your metabolism burns.

you can try 2500 and if you're gaining weight then cut back to 2000

January 26, 2017

Denise

Look into something called a reverse diet. You have the right idea but you have to do it slowly. Bikini competitors "reverse diet" to keep from ballooning after competition to increase the amount of calories they can eat while maintaining a lean physique.

May 13, 2017

John Mozingo

There are leg exercises like squat or leg press in either group A or group B to use in super sets. I wass just wondering why it wouldn't be beneficial to do a leg exercise?

you can do the leg exercises. I just need to add them to the program in a way that wont interfere with your fat burning workouts which are mostly leg dominant

January 26, 2017

aga0582

I love your workouts!!!!!!!in 3 weeks I have lost 12 pounds.(6 times a week 40 min elliptical,1200 call a day) I went from 179lbs to 167lbs I'm super pumped to keep going:)
I just want to say Thank You for great motivation 😄